Lemon balm: A soothing superfood from the mint family

 Lemon balm (Melissa officinalis), a herbaceous plant from the mint family, is a botanical gem with a rich history of medicinal and culinary use. Native to Eurasia but now naturalized across the globe, this herb is cherished for its mild lemon scent, delicate white flowers and natural healing properties.

With a maximum height of one meter, lemon balm is as unassuming as it is powerful, offering a wealth of benefits for both physical and mental well-being. From its role in ancient herbal medicine to its modern applications in teas, tinctures and gourmet dishes, lemon balm is a superfood worth exploring.

Herb with many names

Lemon balm is known by various names that reflect its historical and cultural significance. In addition to its scientific name, Melissa officinalis, it is often referred to as "balm mint," "sweet balm" or simply "melissa," a name derived from the Greek word for "honeybee." This name is a nod to the plant's ability to attract bees with its nectar-rich flowers.

In medieval Europe, lemon balm was called the "elixir of life" and was a key ingredient in Carmelite water, a tonic believed to promote longevity and vitality. 

Lemon balm is easily recognizable by its bright green, heart-shaped leaves with serrated edges. When crushed, the leaves release a refreshing citrus aroma, reminiscent of lemon zest with a hint of mint. The taste is similarly mild and lemony, making it a versatile addition to both sweet and savory dishes. During the summer months, the plant produces clusters of small, white or pale yellow flowers that are highly attractive to pollinators.

Healing properties of lemon balm

Lemon balm has been used for centuries as a natural remedy for a variety of ailments. Modern research has begun to validate many of its traditional uses, revealing its potential to address both physical and psychological conditions.

• Stress and anxiety relief - Lemon balm is best known for its calming effects. Studies have shown that it can reduce symptoms of anxiety and stress by promoting relaxation without causing drowsiness. This is attributed to its ability to modulate the activity of GABA (gamma-aminobutyric acid), a neurotransmitter that helps regulate the nervous system.
• Gentle sleep aid - For those struggling with insomnia or restless sleep, lemon balm tea or supplements can be a gentle, non-habit-forming solution. Its soothing properties help quiet the mind and prepare the body for rest.
• Digestive health - Lemon balm has been traditionally used to ease digestive discomfort, including bloating, gas and indigestion. Its antispasmodic properties help relax the muscles of the gastrointestinal tract, promoting smoother digestion.
• Antiviral and antimicrobial effects - Research suggests that lemon balm has antiviral properties, particularly against herpes simplex virus (HSV). Topical application of lemon balm extract has been shown to reduce the duration and severity of cold sores. Additionally, its antimicrobial properties make it a useful herb for supporting immune health.
• Cognitive function - Preliminary studies indicate that lemon balm may enhance cognitive performance and memory, particularly in individuals with mild to moderate Alzheimer's disease. Its antioxidant properties can also help protect brain cells from oxidative stress.

Culinary uses of lemon balm

Lemon balm's mild, citrusy flavor makes it a delightful addition to a wide range of dishes. Here are a few recipe ideas that showcase its versatility:

• Lemon balm pesto - A refreshing twist on traditional pesto, combining lemon balm leaves, pine nuts, Parmesan cheese, olive oil and garlic.
• Citrus-infused lemon balm tea - A simple yet soothing tea made by steeping fresh or dried lemon balm leaves in hot water.
• Lemon balm sorbet - A light and tangy dessert featuring lemon balm, lemon juice and honey.
• Grilled chicken with lemon balm marinade - A savory dish where lemon balm, olive oil and garlic create a zesty marinade.
• Lemon balm and berry salad - A fresh summer salad combining lemon balm leaves, mixed berries and a honey-lime dressing.

Lemon balm has a storied past that underscores its enduring appeal. In ancient Greece, it was used to treat wounds and insect bites, while Roman naturalist Pliny the Elder praised its ability to uplift the spirit. During the Middle Ages, lemon balm was a staple in monastic gardens, where it was used to make tonics and elixirs. Paracelsus, the renowned Swiss physician, referred to it as the "elixir of life" and believed it could restore vitality.

In more recent times, lemon balm has found its way into modern herbalism and naturopathy. Its gentle yet effective nature makes it a favorite among those seeking natural remedies for stress, sleep issues and digestive problems.

Lemon balm is more than just a fragrant herb; it is a powerful superfood with a wide range of health benefits. Whether enjoyed as a tea, incorporated into a gourmet dish or used as a natural remedy, this versatile plant has much to offer. Its calming properties, digestive benefits and potential to enhance cognitive function make it a valuable addition to any wellness routine.

Epazote: The pungent powerhouse herb bridging ancient medicine and modern cuisine

 Epazote (Dysphania ambrosioides), a pungent and aromatic herb native to the Americas, has been revered for centuries as both a culinary staple and a medicinal powerhouse. Known by a variety of names — Jesuit’s tea, Mexican tea, wormseed and even “skunkweed” due to its strong odor — epazote is a versatile plant with a rich history. Its unique flavor and therapeutic properties have made it a cornerstone of traditional medicine and cuisine in Mexico, Central America and beyond.

Epazote as a healing herb

Epazote’s name comes from the Nahuatl word epaz?tl, which translates to “skunk sweat” or “skunk herb,” a nod to its potent, earthy aroma. Its scent is often described as a mix of citrus, mint and gasoline, which can be polarizing but is undeniably memorable. The plant itself is characterized by its jagged, lance-shaped leaves, which range from bright green to a deeper, almost bluish hue. Its small, greenish-yellow flowers bloom in clusters, adding a subtle visual charm to its otherwise unassuming appearance. 

The taste of epazote is equally distinctive. It has a bold, slightly bitter flavor with undertones of anise and citrus, making it a unique addition to dishes. While some find its flavor overpowering, others appreciate its ability to elevate the taste of beans, soups and stews, particularly in Mexican cuisine.

Epazote has long been celebrated for its medicinal properties. Traditional healers have used it to address a wide range of ailments, from digestive issues to parasitic infections. Modern research has validated many of these uses, shedding light on the herb’s bioactive compounds, which include ascaridole, a terpene with potent antiparasitic and antimicrobial properties.

• Digestive health - Epazote is perhaps best known for its ability to alleviate digestive discomfort. It is commonly used to reduce bloating, gas and cramping, particularly when paired with beans, which are notorious for causing these issues. The herb’s natural carminative properties help relax the gastrointestinal tract, promoting smoother digestion.
• Antiparasitic effects - One of epazote’s most well-documented uses is as a natural remedy for intestinal parasites. Its active compound, ascaridole, has been shown to effectively combat worms and other parasites, earning it the nickname “wormseed.” This makes it a valuable tool in regions where access to modern medical treatments is limited.
• Anti-inflammatory and antioxidant properties - Epazote contains flavonoids and other antioxidants that help reduce inflammation and combat oxidative stress. These properties may contribute to its potential in managing chronic conditions such as arthritis and cardiovascular disease.
• Respiratory health - In traditional medicine, epazote has been used to treat respiratory conditions like asthma and bronchitis. Its expectorant properties help to clear mucus from the airways, providing relief from congestion and coughing.
• Menstrual support: Some cultures have used epazote to regulate menstrual cycles and alleviate menstrual cramps. Its antispasmodic effects may help relax uterine muscles, reducing pain and discomfort.

Culinary uses of epazote

Epazote’s bold flavor makes it a beloved ingredient in many traditional dishes. It is most commonly used in Mexican cuisine, where it is added to beans, soups and tamales to enhance the dishes' flavor and aid digestion. Here are a few recipe ideas that showcase epazote’s versatility:

• Frijoles de la olla - A classic Mexican dish of slow-cooked pinto beans, flavored with epazote, garlic and onion. The herb not only adds depth to the dish but also helps reduce the beans’ gas-inducing effects.
• Sopa de elote - A creamy corn soup enriched with epazote, which complements the sweetness of the corn with its earthy, citrusy notes.
• Quesadillas de huitlacoche - These savory quesadillas are filled with huitlacoche (corn fungus) and epazote, creating a rich and complex flavor profile.
• Pescado en tikin xic - A Yucatecan dish of fish marinated in achiote and sour orange, then grilled and topped with a sauce featuring epazote.
• Tamales de elote - Sweet corn tamales infused with epazote, offering a unique twist on a traditional favorite.

Epazote’s cultural significance extends beyond its culinary and medicinal uses. In pre-Columbian times, it was considered a sacred plant by the Aztecs, who used it in rituals and as a remedy for various ailments. The herb’s association with healing and purification has persisted through the centuries, making it a symbol of resilience and tradition.

One intriguing anecdote involves the Jesuit missionaries who traveled to the Americas in the 16th and 17th centuries. They adopted the use of epazote, dubbing it “Jesuit’s tea,” and brought it back to Europe, where it gained popularity as a medicinal herb. This cross-cultural exchange highlights the herb’s enduring appeal and adaptability.

Epazote is a testament to the power of traditional knowledge and the enduring value of natural remedies. Its distinctive flavor and impressive health benefits make it a valuable addition to your kitchen and medicine cabinet. Whether used to enhance a pot of beans or soothe an upset stomach, epazote continues to play a vital role in the lives of those who cherish it. 

The #1 Frozen Meal You Should Never Buy, According to Nutritionists

 Frozen foods are a quick and cheap way to grab a meal. You can't beat the convenience and easiness of heating up your favorite pre-made dish, especially when you're in a time crunch. While frozen meals have come a long way since TV dinners that contained worrisome ingredients, many now offer some nutritional value and have a balanced portion of protein, vegetables and carbs. But that doesn't mean they're all good for you.

Plenty of frozen meals are ultra-processed and filled with high sodium, sugar, additives and calories. Studies like this review, published in the British Medical Journal in 2024 show that serious health risks like cancer, cardiovascular health and more are linked to ultra-processed foods, so eating them sparingly or avoiding them is recommended.

When choosing a frozen meal, here are key things to watch for:

Calories: Depending on age range and fitness goals, on average, the guidelines for calorie intake range between 1,600 to 2,000, per Cleveland Clinic.

Saturated fat: Saturated fat is something you'll often find in frozen meals. According to the American Heart Association, if you're following a 2,000-calorie-a-day diet, you should not have more than 13 grams of saturated fat. Too much can lead to serious health issues like high cholesterol and heart disease.

Sodium: Some frozen meals contain a lot of salt for flavor. While it might be tasty, you're risking your heart. The American Heart Association says too many Americans consume more salt than recommended. The organization suggests having no more than 2,300 milligrams a day, but many people have 3,500mg daily.

Sugar: Many frozen meals are loaded with added sugars. When consumed often, too much sugar can lead to weight gain and other major health concerns. According to the American Heart Association, women shouldn't have more than 6 teaspoons of sugar a day, which is around 100 calories, and for men, no more than 9 teaspoons or 150 calories per day.

To help you navigate your way through the expansive frozen food section Eat This, Not That! spoke with several nutritionists and dietitians who share the worst seven frozen meals to never buy that are ranked from pretty bad to absolutely terrible for you.

Marie Callender's Chicken Pot Pie

Marie Callender's

Nutrition: per serving and one pot pie is actually 2 servings so these numbers would be double if they ate the whole pie.
Calories: 440
Fat: 26g (Saturated fat: 11 g)
Sodium: 650mg
Carbs: 40g (Fiber: 2g , Sugar:2 g)
Protein: 11 g

Marie Callender's Chicken Pot Pie makes our list of healthiest frozen meals and with this one you really have to watch the portion size.

Amanda Sauceda, MS, RD  says, "Marie Callender's Chicken Pot Pie, while tasty, is one to be wary of because it will get you close to maxing out your sodium for the day and is high in fat, especially saturated fat."

She adds, "What can be deceiving is that a single pot pie is actually two servings so people may not realize that the food label isn't for the whole pie.  I also don't love that the protein isn't very high but the carbs are so it may not as be as filling as you would think."

Danielle VenHuizen, MS, RDN, owner of Food Sense Nutrition agrees this meal isn't a good healthy option and says, while the "chicken pot pie is a classic comfort food, but skip Marie Callender's pie next time you are in the freezer aisle. Coming in at a whopping 55g of fat, 23g of which are artery-clogging saturated fat, this pie is everything the cardiologists say to avoid. Additionally there's almost no gut-friendly fiber and it's very high in refined carbohydrates, which can really take a hit on your blood sugar and digestion. Put this one back on the shelf." 

Banquet Beef Pot Pie

Banquet

Nutrition: 1 pie
Calories: 410
Fat: 26g (Saturated fat: 12g)
Sodium: 710mg
Carbs: 35g (Fiber: 1g , Sugar: 3g)
Protein: 8g

Before taking up precious freezer space make sure your frozen meal is worthy by reading the back labels. Be wary of pre-made food with too many ingredients like the Banquet Beef Pot Pie that has over 30.

"Nothing says nostalgia like a beef pot pie fresh from the oven—but if your version comes from the frozen aisle, it might be more of a processed shortcut than a home-cooked meal," says

Christine Lauer, a nutritionist at Mochi Health.

She explains, "Banquet Beef Pot Pie contains over thirty ingredients, including hydrogenated lard, MSG, and caramel color—additives that help with texture and shelf life but do not add much in terms of nutrition. While it does provide beef, potatoes, and vegetables, it also comes with preservatives, emulsifiers, and sodium boosters, which may be worth considering if you are watching your intake of processed ingredients."

While this meal isn't the healthiest, Lauer suggests to look for frozen dinners "with shorter ingredient lists and whole food-based ingredients can be a great way to balance ease and nutrition. Or, for a more homemade take, a whole grain crust, lean protein, and fresh vegetables can bring all the comfort of pot pie with fewer processed additions."

Jimmy Dean Pancakes & Sausage on a Stick

Jimmy Dean

Nutrition: 1 pancake n sausage stick
Calories: 250
Fat: 15g (Saturated fat: 4g)
Sodium: 410mg
Carbs: 22g (Fiber: 1g , Sugar: 9g)
Protein: 6g

Jimmy Dean Pancakes & Sausage on a Stick is a tasty sweet and savory combination that's quick and fun to eat for breakfast, but it's one of the unhealthiest you could have to start your day, according to Bess Berger, RDN is the founder of Nutrition by Bess in NJ.

"Jimmy Dean Pancakes & Sausage on a Stick is an unhealthy mess on a stick," she says. "Per stick it doesn't seem so unhealthy but most have about 3-4 sticks per sitting. For three sticks, that calculates the macros to about 750 calories, 66 carbs, 45 g of fat, and 1230 mg of sodium."

Berger adds, "This breakfast option is high in fat and sugar, with added ingredients like caramel color and soy protein concentrate, making it less nutritious."

Frozen Fried Chicken

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Nutrition: 1 piece
Calories: 330
Fat: 21g (Saturated fat: 5g)
Sodium: 890 mg
Carbs:12 g (Fiber: 1g , Sugar:0 g)
Protein: 24g

Grabbing a box of frozen fried chicken doesn't sound too bad. In fact, it sounds great with the right sides, but according to Jacek Szymanowski, PN Certified Nutritionist and Health Coach it's not only unhealthy, but it could make you sick.

"Frozen fried chicken may be contaminated with harmful bacteria," he says. "Freezing the fried chicken doesn't kill bacteria. The chicken may be contaminated during packaging, processing, or storage before it is frozen."

Szymanowsk adds, "Moreover, frozen chicken preparation involves propylene glycol – a chemical substance that prevents freezer burn. This chemical can cause skin redness, throat tightness, chest pain, heart palpitations, and difficulty breathing."

DiGiorno Cheese Stuffed Crust Three Meat Pizza

DiGiorno

Nutrition: ⅕ of the pizza
Calories: 350
Fat: 18g (Saturated fat: 9g)
Sodium: 840mg
Carbs: 29g (Fiber: 2g , Sugar: 3g)
Protein: 16g

The DiGiorno Cheese Stuffed Crust Three Meat Pizza is packed with sodium, fat and calories. Plus, it's easy to overeat so you're consuming so much unhealthiness in one meal.

Berger says the "DiGiorno Cheese Stuffed Crust Three Meat Pizza is one of the most unhealthy frozen pizzas. For just a 1/6 of a pizza, it contains 380 calories, 36 g of carbs, 18 grams of fat, and 840 mg of sodium. If you have 1/2 pie, it's 1040 calories, per serving (1/6 pizza), 108 grams of carbs, 54 grams of fat, and 2580 mg of sodium. That sodium contact is more than the daily recommended amount. High in calories, fat, and sodium, which can contribute to obesity and heart disease." 

Frozen Meat Lover's Pizza

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Nutrition: 1 slice
Calories: 385
Fat: 19g (Saturated fat: 7.8 g)
Sodium: 858mg
Carbs: 33g (Fiber: 2.3g , Sugar: 3.7g)
Protein: 20g

Another frozen to steer clear from is a meat lover's pizza. It's so salty and full of fat.

Szymanowsk explains, "Although this frozen meat lover's pizza is high in protein, it contains excessive saturated fat and sodium which can strain the heart and arteries."

He explains, "Processed meats such as sausage, pepperoni, and bacon are linked to an increased risk of cancer, poor gut health, and inflammation. Pairing this meal with refined flour crust and processed additives makes it one of the unhealthiest frozen meals."

DEVOUR Sharp Cheddar Mac & Cheese with Bacon

Devour

Nutrition: 1 bowl
Calories: 380
Fat: 13 g (Saturated fat: 5g)
Sodium: 1,070mg
Carbs: 51g (Fiber: 2g , Sugar: 6g)
Protein: 15g

The No. 1 frozen meal to never buy is the DEVOUR Sharp Cheddar Mac & Cheese with Bacon.
Mac & cheese is one of the tastiest dishes, but this one is full of unhealthy fats, salt and will leave you hungry.

Szymanowsk  says, "This meal is literally a calorie bomb with no significant nutritional value. The combination of a heavy cheese sauce, refined pasta, and processed bacon makes it high in unhealthy fats, calories, and sodium.

7 Ways to Get Your Body Summer-Ready With Simple Swaps

 Being confident in your own skin is key to feeling good year-round, but especially in the summer months when warmer weather calls for wearing lighter clothing. If you're stuck in a rut and want to make long-term changes that will benefit your health, just a few simple food swaps can make a significant impact on how you look and just as importantly, how you feel. "Healthy swaps can really boost your nutrition intake by providing more vitamins, minerals, fiber, healthy fats and protein," says registered dietitian Julia Zumpano, RD, LD, via the Cleveland Clinic. "Not to mention it can often lead to lower calorie intake." Getting fit doesn't mean following a punishing regime where you're always deprived and miserable—here are 7 swaps that will have you feeling amazing in no time.

Swap Chips for Crudite

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Crunchy snacks don't have to be unhealthy—just swap out chips for crisp vegetables."This is great if you need something crunchy to snack on," registered dietitian Dana Purcell, RD, tells Hartford Healthcare. "For added flavor, sprinkle fresh veggies with salt and pepper or dip them in hummus."

Swap Sour Cream For Greek Yogurt

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Swap out your sour cream with gut-friendly Greek yogurt. Plain low-fat Greek yogurt has the same tartness and creamy consistency of sour cream with half the calories and fat. And the two foods taste almost identical," says dietician Natalie Rizzo via TODAY. "Top your tacos, quesadilla or baked potato with plain Greek yogurt, and you won't even notice the difference."

Swap Half-n-Half For Coconut Cream

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Swapping half-n-half for coconut cream is a great way to go dairy-free. "If you're trying to cut back on saturated fat, consider light coconut milk or cream or even whole milk or whole milk yogurt instead of heavy cream or half-and-half depending on the recipe," Zumpano says. 

Swap Salt For Seaweed

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Replacing table salt with nori is a great way to get flavor without too much sodium. "Most Americans eat more sodium than recommended," Cara Harbstreet, registered dietitian and owner of Street Smart Nutrition, tells TODAY. "Swapping the salt shaker for nori flakes (dried seaweed) or furikake (Japanese-style rice seasoning) infuses a savory, umami flavor into each bite without the high sodium," she adds.

Swap Potato With Cauliflower

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Mashed cauliflower is a delicious alternative to mashed potatoes. "Cauliflower is a great source of vitamin C, which helps boost immunity, aids in the production of red blood cells and is essential for DNA repair," Zumpano says. "Cauliflower also provides a great source of vitamin K, which is essential for heart and bone health."

Swap Regular Flour For Almond Flour

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Swap out regular flour for almond flour, experts recommend. "One of my favorite substitutions when baking and cooking is using almond flour instead of refined white flour," registered dietitian Malina Malkanite tells TODAY. "Almond flour offers a slightly sweet, mild flavor and boosts the protein, fiber, and micronutrient content of everything from muffins, pancakes and quick bread to fritters and breaded fish." 

Swap Regular Pasta for Veggie Pasta

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You don't have to give up pasta to get fit—just swap them out for spiralized vegetables. "Bean-based noodles are a great option, which can really pack on the fiber and protein and keeping you fuller longer; whereas spiralized veggies tend not to be as filling as traditional pasta," Zumpano says. "Keep in mind, bean-based pasta provides more carbs and calories than spiralized veggies, so still practice portion control."